13. Most Important Tips For Lean Muscle Building

13. Most Important Tips For Lean Muscle Building

The majority of the people want to build lean muscle as much as possible they find a fast way to gain muscle size. Look if you don't know then I'll tell you everyone has a different body type (ectomorph, endomorph, and mesomorph).

Ectomorph: Ectomorph continues to be thin like me I'm also an ectomorph guy, struggling to gain weight as either body fat or muscle. Even when they add muscle weight, they will eat tons of food and stay the same. Ectomorphs tend to have a slight build, long limbs, and small muscle bowels. Humans compete to acquire muscles that are often known as' hard gainers.' Though an ectomorph can become more slender, especially in calves and forearms, they may always appear thinner than they are.

Ectomorphic does not, however, mean that you are destined to be weak. You can be also incredibly strong and healthy as someone who looks bigger and more muscular. But if you want to gain weight, it's best you'd be willing to eat like never before.

Endomorph: The endomorph continues to accumulate and continue to gain weight. Their form is somewhat thicker, with a wide ribcage, large hips, and shorter legs than an ectomorph or mesomorph. You may have more muscle than any other type of body, but often struggle to gain it without significant amounts of body fat. You may be an endomorph. If you ever feel like you get 5 pounds by going along a pet shop.

Surely, this does not mean an endomorph can not be safe. We can be as strong, sound, and willing as the other two classes and, because of their extra weight, can also have some strong advantages. Yet it's going to take hard work if and when they want to lean back!

Mesomorph: The mesomorph is built in the middle of the lane, taking the best from both walks. We appear to have broad shoulders, a short neck, slender knees, and a round gut.

In short, if you are a mesomorph, you appear to be fit and muscular in a natural way. Does that mean that you can do nothing, eat it all, and get out forever? Probably not, and not even safer than the other two. But you can "spring back" from being out of shape, gaining muscle and consuming gravy more quickly with relative ease than the other two forms.

So after understanding the body type knowledge now time to give you the most important tips for lean muscle growth.

1. Find Your Role Model

Find your role model this tips also work to motivate you, to inspire you, motivation and inspiration is the first step of your any goals not only bodybuilding.

I also follow my role model and I'll get huge knowledge like a workout, nutrition, supplementation, and health problems like diabetes, blood pressure, etc.

2. Set Your Goal

After finding your role model now time to set your goal what is your goal you want to lose weight or gain lean muscle size or stay healthy and fit.

If your goal is to gain muscle size then read the next points below.

3. Focus On Multijoint Movements

Multijoint movements are very beneficial for lean and fast muscle growth with a well-balanced diet and rest.

13. Most Important Tips For Lean Muscle Building

Multijoint movements mean compound exercises like barbell bench press, overhead press, barbell squats, deadlifts, rows, leg press this exercise help you build lean muscle faster.

Compound exercises are very important for fast muscle gains. This exercise trains more than 1 muscle.

Ex. Doing barbell rows targets overall back muscle like rear delts, rhomboids major and minor, middle and lower traps, lats, etc. These muscles involved in barbell rows and that's why you gain lean muscle faster than other isolation exercises.

Add compound exercises in your workout routine for fast muscle growth.

4. Get Out From Your Comfort Zone

The comfort zone is another key factor your body not gaining muscles.

13. Most Important Tips For Lean Muscle Building

You're doing the same weight with the same repetitions for long periods of time than you on the comfort zone if you want to gain muscle size than increase some weights or add one more rep.

If you are staying in the comfort zone then you can't gain muscle because you are not pushing your self to increase weights and pressure on the muscle to grow.

So do more reps or increase the weight for lean muscle growth.

5. Progressive Overload

Progressive overload is also important for size gaining because doing the same weight with the same repetitions for long periods of time your body adapts the same weight, reps, and training volume.

So you want continues results than follow this protocol for fast and lean muscle growth. Progressive overload is forcing your muscles to grow.

Increasing weights or repetitions every week or two weeks called progressive overload.

6. Focus On Eccentric 

What is eccentric, eccentric means when you stretching your muscle during an exercise called eccentric.

Ex. You are doing barbell curls you lift the bar and contract at the top called concentrically and stretching at the bottom called eccentric.

The level of lifting and weighing will affect the results of your training. As you lift up, move slowly for hypertrophy.

Muscles develop when stressed over long periods of time. "Slower and regulated reps mean that your particular muscle has more tension." The use of slower reps often allows you to concentrate on the use of the right shape and feel the muscle functioning.

Focusing on the eccentric part help to develop stress on your muscles to grow and also helps to connect your mind with muscles. Because the mind and muscle connection are very important for muscle growth.

7. Calories Surplus

This can be daunting for those who are used to calorie counting in order to lose their weight. But you need to eat more calories than you burn each day in order to build muscle mass rapidly.

Diet is the main key factor I'm on evey article, everyone goes to the gym for one hour but your one hour is not important, 23 hours of your outside of the gym is important and your muscle is recovered at home, not a gym.

Aim to eat 500  extra calories every day for lean muscle growth. EX. Your maintenance calories are 2000 calories then add extra 500 calories in your maintenance calories means 2500 calories a day this is your lean muscle gaining calories.

8. Eat Protein For Muscle Size

You lift heavyweights in the gym break your muscle fiber after the intense workout within your body needs protein nutrients to recover muscle fast.

13. Most Important Tips For Lean Muscle Building

Your body needs protein in every single meal and how much you eat in a single meal depends on your fitness levels beginners can eat 24g protein per meal, the intermediate can eat 24 to 30g protein per meal, the advance can eat 40 to 50g protein per meal.

Aim to eat 1g peotein per pound bodyweight if you are a beginner, the intermediate can eat 1.2g protein per pound bodyweight, and advance can eat 1.8 max protein per pound body weight.

Per pound, bodyweight means if your weight is 180 pounds then multiply 180×1=180 use this formula to calculate your protein intake.

Protein Rich Food Like:

  • Eggs
  • Chicken Breast
  • Fish
  • Milk
  • Whey protein
  • Cottage cheese
  • Greek yogurt
  • Low fat paneer

9. Add Creatine Monohydrate

Creatine Monohydrate is the purest form of creatine, creatine is the safest supplement in the market.

The explosion of work allows bodybuilders and strength training individuals with creatines. Creatine operates by increasing the number of power substrates that can operate at high intensity within the muscle so that you maintain energy for more reps. Long-term usage has shown that strength and efficiency improvements are 5-15% higher.

10. Take Rest Day's

I'd like to believe you have a life outside the fitness center, and usually, on the weekends you can take your rest days out of the gym or schedule them for other activities. Rest days are the chance to make sure that you are well-rested and tired so that the next day you will be primed again to strike weight heavy. This makes the next days perfect for training in the legs and back–toiling workouts that take more time and save fuel.

You may even conceive of a one-day break every two days so that you can relax every third day. Often after a full day's rest, your best workouts come to help you get harder with more of them.

11. Get More Sleep

Our human body requires sleep to recover muscle, sleep is also an important part of muscle growth. Muscles recover when you sleep at night.

13. Most Important Tips For Lean Muscle Building

Your body needs to sleep at least seven to eight hours of good quality sleep to increase your testosterone hormone and decrease cortisol hormone which is stress hormone.

12. Don't Miss Before Bed Meal

Don't miss before bed snack because your body needs protein 24 hours.

When you sleep your body needs protein to recover muscle to build bigger. You need to add casein protein, casein protein is a slow-digesting protein it takes 6 to 8 hours to digest.

Casein protein helps to save muscles from a breakdown at the sleeping time that's why casein protein is important at your before-bed meal.

Casein Protein Source:

  • Milk (low fat)
  • Yogurt
  • Cottage cheese
Eat one of these food with 1/2 handful of nuts like almonds, cashews, peanuts, walnuts, etc.

13. Do Stretching

Yes, my friend stretching is also important for muscle growth.

13. Most Important Tips For Lean Muscle Building

Stretching helps to reduce muscle soreness after a workout, increase flexibility, increase the room in your muscles, fast up your recovery process.

Do stretching after a workout for 5 minutes or you can stretch during the workouts between the exercises for 5 to 10sec.

CONCLUSION

So these are my muscle gaining tips for you if your goal is lean muscle growth then follow my strength and mass gaining program MASS 8 this program is free of cost this program will help you to gain muscle faster because of compound exercises.

Adjust your calories and follow this program for 8 weeks for maximum results.

Post a Comment

0 Comments